It turns out India has some of the healthiest, most energising, low-fat, low calorie vegetarian breakfasts out there! We all know India as a nation of exciting, varied, and delicious cuisine, but who knew they had conquered breakfast too? Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. And who knew you could eat these divine Indian breakfasts for weight loss purposes?
Healthy Indian breakfast recipes for weight loss
These Indian breakfasts for weight loss might not contain what you expect of a breakfast food. There’s no sugary cereal, pastries or buttered toast here! We are talking about serious vegetable stews, curries, savoury dosa served with chutney, even savoury oatmeal. For a run-through of traditional breakfast dishes from various states, check out this article. While a western palette may not be accustomed to such an array of flavours first thing in the morning, when you see the health benefits (and experience the deliciousness), you’ll be wondering why you ever ate anything else!
Weighing up the options
Before we take a look at the main list of recipes let me talk you through some of the traditional breakfasts that make the cut when it comes to eating Indian breakfasts for weight loss (much the same when it comes to any weight loss breakfast). All the recipes I’ve included have had to follow strict criteria to make sure they’re super low-fat and healthy:
No more than 12.5 grams of total fat No more than 4 grams of saturated fat They must be less than 400 calories
Dosas are thin crepes made from a fermented batter of lentils and rice. They are usually served with chutney, sambar ( a lentil and vegetable stew), or curried potatoes. Because the fermentation process takes a long time, we have found recipes that skip the fermentation and use less traditional ingredients to make equally delicious, healthy dosa. Check out this delicious quinoa dosa recipe! Overnight soaking is involved, but you can do that in your sleep (literally!) and it is well worth it, as the dosa comes together quickly in the morning for a nutritious, filling breakfast! Is dosa good for weight loss? Yes! Dosa is a great Indian breakfast for weight loss, because, thanks to the batter being made from lentils/another high protein grain or pulse, they have high protein and low fat content. Another popular Indian breakfast for weight loss is idli. Idli is a soft & fluffy steamed cake made of fermented rice & lentil batter. Like dosa, they are also served with chutney or sambar. They are also low in fat, partly thanks to being cooked by steaming! The last dish I will introduce you to before letting you get on with discovering Indian breakfast recipes for weight loss is upma. Upma is a kind of porridge usually made from semolina. It is prepared with many spices, such as ginger, cumin, and chilli, and served mixed with vegetables. This is just a flavour of the healthy Indian breakfasts on offer – just wait until you get to dhokla and besan chilla! We hope you enjoy trying them all!
Let’s begin with my star recipe!
These chickpea flour pancakes are extra healthy because not only are they under 400 calories but they’re also high in protein. Protein is great in helping to reduce hunger cravings, which can aid weight loss as part of a calorie controlled diet. It also supports muscle growth, so this recipe will be key to whichever health goals you’re trying to achieve. The other important thing to remember is that it has to have over 15 grams of protein in order to keep you full. Bonus: protein-packed, healthy, nutritious A savory pancake begging to be eaten with pickles and chutneys or yogurts and cream. East meets West with this beautiful, wonderfully healthy dish. For more protein inspired meals take a look at the Free 7-Day High Protein Meal Plan, and the Weekly High-Protein Plan to keep on going.
Now let’s dig in to the rest!
All of the following recipes are super healthy as they’re all under 400 calories – which is the perfect amount for a satisfying meal you know! These recipes don’t have as much protein as the one above however, so you may want to add a protein source of your choice to really boost your energy and stay full until lunchtime. I’ve ordered them starting with the lowest in calories to help you out, Protein: 5gCalories: 68 kcalsReady in: 1 hour (30 minutes prep)Recipe by: SpicyTamarindBonus: flavourful, gluten-free, vegan Ade dose is a healthy, protein rich, low GI, power packed savoury crepes that are absolutely delicious. These vegan, gluten free crepes are made mainly with lentils which are a powerhouse of nutrition. Protein: 2gCalories: 76 kcalsReady in: 15 minutesRecipe by: BlendWithSpicesBonus: soft, tasty, versatile Soft, healthy, quick and delicious South Indian Ragi Idli made with finger millet flour, semolina and yogurt. A great indian breakfast idea for weight loss. Protein: 6gCalories: 103 caloriesReady in: 1 hour prep & cook + overnight soakingRecipe by: PipingPotCurryBonus: versatile, delicious, gluten-free Quinoa Dosa is a healthy twist to the delicious South Indian dosa. With no rice and no fermentation, this crispy quinoa dosa is my go-to recipe for a quick south Indian meal. Protein: 6.1gCalories: 108 kcalsReady in: 20 minutesRecipe by: TheFlavourBellsBonus: delicious and healthy Healthy leek and scrambled tofu sabzi is super easy, delicious, and is a perfect way to add proteins to your breakfast diet. Protein: 4gCalories: 110 kcalsReady in: 20 minutes cook and prep + overnight soakingRecipe by: RachnaCooksBonus: fluffy, versatile, nutritious Idlis are a favoured Indian breakfast that is delicious, healthy and very nutritious. I have shared tips in this post to make superb soft spongy idlis at home. Protein: 7gCalories: 123 kcalsReady in: 15 minutesRecipe by: SpiceCravingsBonus: fluffy, versatile, nutritious Egg Bhurji, also known as Anda Bhurji, is a popular Indian street food and a wonderful breakfast, lunch or dinner recipe. Tomatoes, onions, assorted veggies, ginger and warm Indian spices transform plain scrambled eggs into a satisfying meal that’s ready in 15 minutes! Protein: 10gCalories: 123 kcalsReady in: 40 minutesRecipe by: MrishtannaBonus: nutritious, warming, filling Dalia Khichdi is a nutritious one-pot low calorie indian breakfast. The addition of vegetables and spices enhances the flavor of the khichdi recipe and makes it tempting to eat all day long! Protein: 6gCalories: 141 kcalsReady in: 25 minutes cook and prep + overnight soakingRecipe by: ThisThatMoreBonus: fragrant, gluten-free, delicious Sabudana Khichdi (or Tapioca Pearls or Sago) is a popular Indian dish that is Vegan & Gluten-Free and is usually served in breakfast. This Khichdi/Pilaf is made with Tapioca Pearls (or Sago), Potatoes, Peanuts, Herbs, and Spices. Protein: 5gCalories: 143 kcalsReady in: 45 minutesRecipe by: ThisThatMoreBonus: fluffy, healthy, simple Instant Khaman Dhokla is a savoury cake that is steamed and is light, soft & fluffy. This is healthy anytime snack that can be made in under 30 minutes in an Instant Pot. This is made with Gram Flour & Spices along with some tempering. Protein: 7gCalories: 151 kcalsReady in: 30 minutesRecipe by: JCookingOdysseyBonus: low calorie and versatile Dal Paratha is an Indian flatbread recipe made using wholewheat flour, leftover dal and spices. Dal ka Paratha is a quick and easy recipe that can be prepared for a filling breakfast, brunch or lunch. Protein: 4.7gCalories: 188 kcalsReady in: 50 minutesRecipe by: VegBuffetBonus: healthy, full of greens, filling Bathua Paratha is one of the most popular parathas (flat-breads) of Indian cuisine. I believe we all wait for winters to show as we get amazing choices of greens to include in our daily meals. Protein: 7gCalories: 198 kcalsReady in: 25 minutesRecipe by: PipingPotCurryBonus: fragrant, healthy, filling Masala Oats is a savory oatmeal breakfast porridge cooked with lots of vegetables and aromatic Indian spices. A healthy & delicious vegan low calorie indian breakfast recipe (for more low calorie plant-based meals look no further). Protein: 13gCalories: 199 kcalsReady in: 35 minutesRecipe by: PlantifulCookingBonus: high in protein and fiber Creamy, comforting, and delicious, this moong masoor dal is packed with flavors! It is naturally vegan and is high in protein and fiber. You can make this either in the Instant pot or on the stove! Protein: 5gCalories: 199 kcalsReady in: 15 minutes plus 16 hours to soakRecipe by: FlavoursTreatBonus: healthy and diabetic-friendly Millet dosa is a vegan and gluten-free savoury crepes that make a healthy, nutritious and delicious breakfast or meal. Protein: 7gCalories: 203 kcalsReady in: 10 minutesRecipe by: RachnaCooksBonus: versatile, cooling, tasty Ragi malt is also known as ragi ambli in Karnataka. It is a super healthy drink that is easy to make. It may help with weight loss and some people believe it helps to keep your body cooler. Protein: 6gCalories: 221 kcalsReady in: 23 minutesRecipe by: ProfusionCurryBonus: nutritious and savoury Masala Oats is a healthy, hearty breakfast made with high-fiber oats, nutrients rich veggies and healthy turmeric. This tasty Indian oats porridge called oats upma is nourishing, gluten free, vegan and takes hardly any time to prepare. Protein: 10gCalories: 253 kcalsReady in: 40 minutesRecipe by: RachnaCooksBonus: flavourful, nutritious, tasty This delicious upma recipe is a popular breakfast in India. This version uses broken wheat, which has a nice texture and is very healthy, making this a delicious low calorie indian breakfast for weight loss. Protein: 11gCalories: 378 kcalsReady in: 17 minutesRecipe by: TheBellyRulesTheMindBonus: healthy, filling, energising Lapsi, a delicious and nutrient rich Indian sweet made with cracked wheat or bulgar, ghee, nuts and raisins. Traditionally served as a dessert or side but this makes a perfect whole grain breakfast that can be meal prepped ahead of time. Instant Pot Video Recipe + Stove Top option included. Can be made vegan too. Here are some of the answers to your top questions, I hope you have loved this exploration into some super healthy Indian breakfast choices. I love that they’re mostly savoury and you could easily make them for brunch, lunch or dinner too. Which is your favourite? Let me know in the comments below. If you loved these recipes I think you’ll also love this collection of 21 Healthy Low-Calorie Indian Snacks.
